The Stop Sign
If you are a visual person this may work for you, if not give it a go anyway.
If you find yourself imagining the worst in any situation and you feel yourself beginning to lose control and starting to panic, do the following:
1. Quickly say “Stop” to yourself or out loud.
2. Start to breathe deeply, quietly, and rhythmically.
3. Imagine a huge STOP sign in front of you
4. Breath in and out for each letter, S T O P, tracing it in your mind, and say STOP to yourself. ”
5. Do this several times, until you start to feel calm.
Try to do this before you get into a state, the key is to STOP yourself panicking. As soon as you feel yourself imagining the worst or you start telling yourself something that you know will upset you.